trAse
03-22-2011, 04:29 PM
Hi all, was on Keto for about 5 months at the same time that I went from doing a beginner routine 2-3 times a week to a more advanced routine 4-5 times a week. I enjoyed great results, and dropped from 19% BF to about 13%. But I've reached a point where I can't keep up a CKD diet, I'm not comfortable not getting any fibre/calcium/vitamin c/etc. The good thing with CKD was that being a nutrition newbie it was very strict and easy enough to follow, but now I'm not sure what I should be eating to continue towards my goals.
I'm not fussed about packing on muscle, and would prefer not to drop any either, but my main focus is to get to a point where I'm cut out of rock. I spent the weekend reading up on different foods and assembled somewhat of a diet that I put into effect yesterday. My maintenance cals are 2600, but I try to eat around 2000. I'll list what I ate yesterday, but I'm really unsure what macro's I should by trying to hit, overall I went for low GI foods:
Breakfast - 8AM
Blueberries, raw - 19 cals
0.1F, 4.9C, 0.3P
Jalna Natural Yoghurt (full fat) - Premium Vanilla - 87 cals
3.4F, 10.4C, 3.9P
Morning Sun Muesli - Apricot & Almond - 470 cals
9.5F, 74.9C, 13.7P
Full Cream Milk - 130 cals
6.4F, 9.8C, 7.2P
Total
706 calories
19.4g fat, 100g carbs, 25.1g protein
It was incredibly delicious, fresh blueberry and natural yoghurt was amazing after eating nothing but eggs and bacon for months. My only concern is the dried fruit in the muesli, it only had sultanas and apricots, but I read an article saying they were empty calories. Would it be better to make my own with oats and fresh cherries, pears and blueberries? Also unsure if 90g carbs is overload and 18g protein isn't enough?
Morning Snack - 1030AM
Apple, raw - 72 cals
0.2F, 19.1C, 0.4P
Was a treat to have fresh fruit, and given that I also gave up caffeine yesterday to help in weight loss, it was great to have some sugar to perk me up.
Lunch - 1230PM
Half Avocado, raw - 133 cals
12.2F, 7.1C, 1.7P
Turkey Breast - 112 cals
4.2F, 0.0C, 17.3P
Lettuce, cos, raw - 3 cals
0.1F, 0.7C, 0.2P
Pepper, sweet, green, raw - 21 cals
0.2F, 4.9C, 0.9P
Cucumber, raw - 5 cals
0.1F, 0.9C, 0.2P
Total
274 calories
16.8g fat, 13.6g carbs, 20g protein
I had all of this on wholegrain flat bread, but forgot to put in the data. Was a great meal, very fresh and very tasty. Avocado is very fatty, but I keep reading that it's 'good fat'.
Afternoon Snack - 230PM
Apricot, dried, uncooked - 193 cals
0.4F, 50.1C, 2.7P
Was very surprised to see how many carbs were in dried apricots, but they have a low GI and I was famished before I ate them. It was a real treat to eat them, loved them as a kid, but unsure if they're suitable for my goals due to being so high in carbs and nothing else?
Second Afternoon Snack - 430PM
Almonds - 231 cals
20.3F, 7.9C, 8.5P
Same deal as the avocado, a lot of fat but I keep reading that it's essential fats. Should I be having my apricots as my second snack, so I have carbs closer to the workout?
Workout - 630PM
Had Jack3d before the workout, did chest and back
Post workout - 745PM
Ice Whey With Water - 137 cals
0.4F, 0.8C, 32.1P
First big protein hit for the day, but should I be having my shake before, during or after the workout?
Dinner - 830PM
Chicken, breast - 449 cals
17.7F, 0.0C, 68.0P
Broccoli, cooked - 31 cals
1.5F, 4.0C, 1.3P
Snowpea (pea pod), cooked, from fresh - 27 cals
1.1F, 3.1C, 1.4P
Onion, young green, cooked, from fresh - 33 cals
2.0F, 3.7C, 0.9P
Peppers, hot chili, red, raw - 4 cals
0.0F, 0.8C, 0.2P
Total
544 calories
22.3g fat, 11.6g carbs, 71.8g protein
Was a delicious stir fry dinner with a splash of soy sauce for taste. I love stir frys, I can get a lot of vegetable serves and spice it up with chili.
DAILY TOTAL
2,158 calories (606F, 774C, 652P)
79.7g fat, 203.0g carbs, 160.9g protein
All in all I loved eating nothing but fresh food, nothing unnatural or processed. I'm unsure how much fat I should be eating, but I was satisfied that the fat I did eat came from natural sources and wasn't saturated fats.
I'd really appreciate it if someone could give this a read, keeping in mind that I want to keep dropping body fat and let me know if I'm on the right track?
Thanks in advance :)
I'm not fussed about packing on muscle, and would prefer not to drop any either, but my main focus is to get to a point where I'm cut out of rock. I spent the weekend reading up on different foods and assembled somewhat of a diet that I put into effect yesterday. My maintenance cals are 2600, but I try to eat around 2000. I'll list what I ate yesterday, but I'm really unsure what macro's I should by trying to hit, overall I went for low GI foods:
Breakfast - 8AM
Blueberries, raw - 19 cals
0.1F, 4.9C, 0.3P
Jalna Natural Yoghurt (full fat) - Premium Vanilla - 87 cals
3.4F, 10.4C, 3.9P
Morning Sun Muesli - Apricot & Almond - 470 cals
9.5F, 74.9C, 13.7P
Full Cream Milk - 130 cals
6.4F, 9.8C, 7.2P
Total
706 calories
19.4g fat, 100g carbs, 25.1g protein
It was incredibly delicious, fresh blueberry and natural yoghurt was amazing after eating nothing but eggs and bacon for months. My only concern is the dried fruit in the muesli, it only had sultanas and apricots, but I read an article saying they were empty calories. Would it be better to make my own with oats and fresh cherries, pears and blueberries? Also unsure if 90g carbs is overload and 18g protein isn't enough?
Morning Snack - 1030AM
Apple, raw - 72 cals
0.2F, 19.1C, 0.4P
Was a treat to have fresh fruit, and given that I also gave up caffeine yesterday to help in weight loss, it was great to have some sugar to perk me up.
Lunch - 1230PM
Half Avocado, raw - 133 cals
12.2F, 7.1C, 1.7P
Turkey Breast - 112 cals
4.2F, 0.0C, 17.3P
Lettuce, cos, raw - 3 cals
0.1F, 0.7C, 0.2P
Pepper, sweet, green, raw - 21 cals
0.2F, 4.9C, 0.9P
Cucumber, raw - 5 cals
0.1F, 0.9C, 0.2P
Total
274 calories
16.8g fat, 13.6g carbs, 20g protein
I had all of this on wholegrain flat bread, but forgot to put in the data. Was a great meal, very fresh and very tasty. Avocado is very fatty, but I keep reading that it's 'good fat'.
Afternoon Snack - 230PM
Apricot, dried, uncooked - 193 cals
0.4F, 50.1C, 2.7P
Was very surprised to see how many carbs were in dried apricots, but they have a low GI and I was famished before I ate them. It was a real treat to eat them, loved them as a kid, but unsure if they're suitable for my goals due to being so high in carbs and nothing else?
Second Afternoon Snack - 430PM
Almonds - 231 cals
20.3F, 7.9C, 8.5P
Same deal as the avocado, a lot of fat but I keep reading that it's essential fats. Should I be having my apricots as my second snack, so I have carbs closer to the workout?
Workout - 630PM
Had Jack3d before the workout, did chest and back
Post workout - 745PM
Ice Whey With Water - 137 cals
0.4F, 0.8C, 32.1P
First big protein hit for the day, but should I be having my shake before, during or after the workout?
Dinner - 830PM
Chicken, breast - 449 cals
17.7F, 0.0C, 68.0P
Broccoli, cooked - 31 cals
1.5F, 4.0C, 1.3P
Snowpea (pea pod), cooked, from fresh - 27 cals
1.1F, 3.1C, 1.4P
Onion, young green, cooked, from fresh - 33 cals
2.0F, 3.7C, 0.9P
Peppers, hot chili, red, raw - 4 cals
0.0F, 0.8C, 0.2P
Total
544 calories
22.3g fat, 11.6g carbs, 71.8g protein
Was a delicious stir fry dinner with a splash of soy sauce for taste. I love stir frys, I can get a lot of vegetable serves and spice it up with chili.
DAILY TOTAL
2,158 calories (606F, 774C, 652P)
79.7g fat, 203.0g carbs, 160.9g protein
All in all I loved eating nothing but fresh food, nothing unnatural or processed. I'm unsure how much fat I should be eating, but I was satisfied that the fat I did eat came from natural sources and wasn't saturated fats.
I'd really appreciate it if someone could give this a read, keeping in mind that I want to keep dropping body fat and let me know if I'm on the right track?
Thanks in advance :)